Workout Description
Why This Workout Is Medium
This AMRAP features a light barbell load (55kg/121lbs—approximately 60% of average male 1RM), simple movements, and a short 19-minute window. The 3-5-9 rep scheme creates natural pacing with manageable volume per round. While power cleans demand technical precision under fatigue, the light weight and built-in recovery from push-ups and air squats prevent excessive accumulation. Average athletes complete 8-10+ rounds unscaled, making this accessible yet moderately challenging.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of repetitions across all three movements accumulates significant muscular fatigue. Push-ups and air squats especially challenge upper body and leg muscular endurance through repeated rounds.
- Power (8/10): Power cleans are inherently explosive movements requiring rapid force generation. The AMRAP format encourages fast cycling and explosive repetitions to maximize rounds completed in 19 minutes.
- Endurance (7/10): 19-minute AMRAP demands sustained cardiovascular output. Continuous cycling through rounds maintains elevated heart rate, testing aerobic capacity and the ability to sustain effort over extended duration.
- Speed (7/10): AMRAP format incentivizes quick movement cycling and minimal transition time between exercises. Athletes must balance intensity with sustainability, maintaining rapid pace throughout the 19-minute window.
- Strength (6/10): Power cleans at 55kg (moderate load) require force production, but the AMRAP format emphasizes speed over maximum strength. Load is substantial enough to demand real strength contribution.
- Flexibility (3/10): Power cleans require moderate shoulder and hip mobility. Push-ups and air squats demand basic range of motion. Overall mobility demands are relatively low compared to other movements.
Movements
- Push-Up
- Air Squat
- Power Clean
Modality Profile
Power Clean is Weightlifting (external load barbell movement). Push-Up is Gymnastics (bodyweight movement). Air Squat is Gymnastics (bodyweight movement). 2 Gymnastics movements, 1 Weightlifting movement = G: 33%, W: 67%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 19-minute AMRAP demands sustained cardiovascular output. Continuous cycling through rounds maintains elevated heart rate, testing aerobic capacity and the ability to sustain effort over extended duration. |
| Stamina | 8/10 | High volume of repetitions across all three movements accumulates significant muscular fatigue. Push-ups and air squats especially challenge upper body and leg muscular endurance through repeated rounds. |
| Strength | 6/10 | Power cleans at 55kg (moderate load) require force production, but the AMRAP format emphasizes speed over maximum strength. Load is substantial enough to demand real strength contribution. |
| Flexibility | 3/10 | Power cleans require moderate shoulder and hip mobility. Push-ups and air squats demand basic range of motion. Overall mobility demands are relatively low compared to other movements. |
| Power | 8/10 | Power cleans are inherently explosive movements requiring rapid force generation. The AMRAP format encourages fast cycling and explosive repetitions to maximize rounds completed in 19 minutes. |
| Speed | 7/10 | AMRAP format incentivizes quick movement cycling and minimal transition time between exercises. Athletes must balance intensity with sustainability, maintaining rapid pace throughout the 19-minute window. |
AMRAP 19: 3 Power Clean (55kg) 5 Push-Up 9 Air Squat
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.